WOD / Blog
08 August 2018
Warm-up: Coach’s Choice Strength/Skill: Review the WOD movements WOD: For Time 1 Round 50 Wall Balls (20/14) 50 Slam Balls (30/20) 50 Kettlebell Swings (1.5/1) 2 Rounds 25 Wall Balls (20/14) 25 Slam Balls (30/20) 25 Kettlebell Swings (1.5/1) 5 Rounds 10 Wall Balls (20/14) 10 Slam Balls (30/20) 10 Kettlebell Swings (1.5/1) Stimulus/Focus: This WOD […]
07 August 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (8 x 8 x 8 x 8 x 8 x 8 x 8 x 8) Start at 50% of your 1 RM and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 4 Deadlifts (315/205) 8 Box Jumps (30/24) 100 Meter Run Stimulus/Focus: This WOD is meant to be […]
06 August 2018
Warm-up: Coach’s Choice Strength/Skill: Thruster (5 x 3) Use 80% of your 1 RM for all sets. Lift on a 2-minute clock. WOD: For Time 4-3-2-1 Rope Climbs 16-12-8-4 Thrusters (95/65)*RX+: 155/105 Stimulus/Focus: The intent of this WOD is meant to be light and fast. Aim for efficient rope climbs and try not to break your […]
04 August 2018
Open Gym: Make up a missed wod This is your chance to make up a WOD you may have missed on your rest day. Work on a goat Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility Sore? Fix that!
03 August 2018
Warm-up: Coach’s Choice Strength/Skill: Hang Clean (3 X 2 X 1 X 1 X 1) WOD: 6 RFT 100 Meter Run 3 Hang Cleans (135/95) 6 Pull Ups 9 Burpees Stimulus/Focus: This WOD is meant to be moderate in weight. It is a combination of gymnastics, weightlifting and metabolic conditioning. Focus on unbroken work if possible, […]